12.3.13

Warm up: foam roll

30 various sprints (coaches choice)

3×1 min each consecutive
Various Dead bugs & planks (coaches choice)

3×3 laps
Heavy Farmers walk

Mixed Modal:

For Time-
21 KB swings
50 Single Unders (jump rope)
21 Renegade Rows (1:1)
50 SU
21 Burpees
50 SU
15 KB Swings
50 SU
15 Renegade Rows
50 SU
15 Burpees
50 SU
9 KB Swings
50 SU
9 Renegade Rows
50 SU
9 Burpees
50 SU

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